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Powerbuilding program

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Program Description

Powerbuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2024 12:59
  • Last Edited
    Sep 09, 2024 02:32

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Overhead Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
6-8 reps
4
Dip (Weighted)
3
6-8 reps
5
Arnold Press
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Overhead Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
6-8 reps
4
Dip (Weighted)
3
6-8 reps
5
Arnold Press
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Overhead Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
6-8 reps
4
Dip (Weighted)
3
6-8 reps
5
Arnold Press
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Overhead Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
6-8 reps
4
Dip (Weighted)
3
6-8 reps
5
Arnold Press
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Overhead Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
6-8 reps
4
Dip (Weighted)
3
6-8 reps
5
Arnold Press
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Overhead Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
6-8 reps
4
Dip (Weighted)
3
6-8 reps
5
Arnold Press
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Overhead Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
6-8 reps
4
Dip (Weighted)
3
6-8 reps
5
Arnold Press
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Overhead Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
6-8 reps
4
Dip (Weighted)
3
6-8 reps
5
Arnold Press
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Overhead Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
6-8 reps
4
Dip (Weighted)
3
6-8 reps
5
Arnold Press
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Overhead Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
6-8 reps
4
Dip (Weighted)
3
6-8 reps
5
Arnold Press
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Overhead Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
6-8 reps
4
Dip (Weighted)
3
6-8 reps
5
Arnold Press
3
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
2
Overhead Press (Barbell)
4
6 reps
3
Incline Bench Press (Dumbbell)
3
6-8 reps
4
Dip (Weighted)
3
6-8 reps
5
Arnold Press
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
2
Barbell Row
4
6-8 reps
3
Seated Row (Cable)
3
8-10 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
2
Barbell Row
4
6-8 reps
3
Seated Row (Cable)
3
8-10 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
2
Barbell Row
4
6-8 reps
3
Seated Row (Cable)
3
8-10 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
2
Barbell Row
4
6-8 reps
3
Seated Row (Cable)
3
8-10 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
2
Barbell Row
4
6-8 reps
3
Seated Row (Cable)
3
8-10 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
2
Barbell Row
4
6-8 reps
3
Seated Row (Cable)
3
8-10 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
2
Barbell Row
4
6-8 reps
3
Seated Row (Cable)
3
8-10 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
2
Barbell Row
4
6-8 reps
3
Seated Row (Cable)
3
8-10 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
2
Barbell Row
4
6-8 reps
3
Seated Row (Cable)
3
8-10 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
2
Barbell Row
4
6-8 reps
3
Seated Row (Cable)
3
8-10 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
2
Barbell Row
4
6-8 reps
3
Seated Row (Cable)
3
8-10 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
2
Barbell Row
4
6-8 reps
3
Seated Row (Cable)
3
8-10 reps
4
Bicep Curl (Barbell)
3
8-10 reps
5
Hammer Curl
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
4
6-8 reps
3
Leg Extension
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Seated Calf Raise
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
4
6-8 reps
3
Leg Extension
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Seated Calf Raise
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
4
6-8 reps
3
Leg Extension
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Seated Calf Raise
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
4
6-8 reps
3
Leg Extension
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Seated Calf Raise
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
4
6-8 reps
3
Leg Extension
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Seated Calf Raise
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
4
6-8 reps
3
Leg Extension
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Seated Calf Raise
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
4
6-8 reps
3
Leg Extension
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Seated Calf Raise
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
4
6-8 reps
3
Leg Extension
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Seated Calf Raise
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
4
6-8 reps
3
Leg Extension
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Seated Calf Raise
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
4
6-8 reps
3
Leg Extension
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Seated Calf Raise
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
4
6-8 reps
3
Leg Extension
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Seated Calf Raise
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Romanian Deadlift (Barbell)
4
6-8 reps
3
Leg Extension
3
8-10 reps
4
Leg Curl
3
8-10 reps
5
Seated Calf Raise
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
2
Upright Row (Cable)
3
8-10 reps
3
Dip (Weighted)
3
6-8 reps
4
Skull Crusher (Barbell)
3
8-10 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
2
Upright Row (Cable)
3
8-10 reps
3
Dip (Weighted)
3
6-8 reps
4
Skull Crusher (Barbell)
3
8-10 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
2
Upright Row (Cable)
3
8-10 reps
3
Dip (Weighted)
3
6-8 reps
4
Skull Crusher (Barbell)
3
8-10 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
2
Upright Row (Cable)
3
8-10 reps
3
Dip (Weighted)
3
6-8 reps
4
Skull Crusher (Barbell)
3
8-10 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
2
Upright Row (Cable)
3
8-10 reps
3
Dip (Weighted)
3
6-8 reps
4
Skull Crusher (Barbell)
3
8-10 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
2
Upright Row (Cable)
3
8-10 reps
3
Dip (Weighted)
3
6-8 reps
4
Skull Crusher (Barbell)
3
8-10 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
2
Upright Row (Cable)
3
8-10 reps
3
Dip (Weighted)
3
6-8 reps
4
Skull Crusher (Barbell)
3
8-10 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
2
Upright Row (Cable)
3
8-10 reps
3
Dip (Weighted)
3
6-8 reps
4
Skull Crusher (Barbell)
3
8-10 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
2
Upright Row (Cable)
3
8-10 reps
3
Dip (Weighted)
3
6-8 reps
4
Skull Crusher (Barbell)
3
8-10 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
2
Upright Row (Cable)
3
8-10 reps
3
Dip (Weighted)
3
6-8 reps
4
Skull Crusher (Barbell)
3
8-10 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
2
Upright Row (Cable)
3
8-10 reps
3
Dip (Weighted)
3
6-8 reps
4
Skull Crusher (Barbell)
3
8-10 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Bicep Curl (Dumbbell)
3
8-10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8-10 reps
2
Upright Row (Cable)
3
8-10 reps
3
Dip (Weighted)
3
6-8 reps
4
Skull Crusher (Barbell)
3
8-10 reps
5
Bicep Curl (EZ Bar)
3
6-8 reps
6
Bicep Curl (Dumbbell)
3
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
2
Chest Fly (Cable)
5
8-10 reps
3
Lat Pulldown
5
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
2
Chest Fly (Cable)
5
8-10 reps
3
Lat Pulldown
5
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
2
Chest Fly (Cable)
5
8-10 reps
3
Lat Pulldown
5
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
2
Chest Fly (Cable)
5
8-10 reps
3
Lat Pulldown
5
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
2
Chest Fly (Cable)
5
8-10 reps
3
Lat Pulldown
5
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
2
Chest Fly (Cable)
5
8-10 reps
3
Lat Pulldown
5
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
2
Chest Fly (Cable)
5
8-10 reps
3
Lat Pulldown
5
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
2
Chest Fly (Cable)
5
8-10 reps
3
Lat Pulldown
5
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
2
Chest Fly (Cable)
5
8-10 reps
3
Lat Pulldown
5
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
2
Chest Fly (Cable)
5
8-10 reps
3
Lat Pulldown
5
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
2
Chest Fly (Cable)
5
8-10 reps
3
Lat Pulldown
5
8-10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
2
Chest Fly (Cable)
5
8-10 reps
3
Lat Pulldown
5
8-10 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
2
Overhead Press (Barbell)
4 Sets
6 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
4
Dip (Weighted)
3 Sets
6-8 Reps
5
Arnold Press
3 Sets
6-8 Reps
Day 2
1
Pull-Up (Weighted)
4 Sets
6 Reps
2
Barbell Row
4 Sets
6-8 Reps
3
Seated Row (Cable)
3 Sets
8-10 Reps
4
Bicep Curl (Barbell)
3 Sets
8-10 Reps
5
Hammer Curl
3 Sets
8-10 Reps
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
3
Leg Extension
3 Sets
8-10 Reps
4
Leg Curl
3 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
8-10 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
2
Upright Row (Cable)
3 Sets
8-10 Reps
3
Dip (Weighted)
3 Sets
6-8 Reps
4
Skull Crusher (Barbell)
3 Sets
8-10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
Day 5
1
Bulgarian Split Squat (Dumbbell)
5 Sets
8-10 Reps
2
Chest Fly (Cable)
5 Sets
8-10 Reps
3
Lat Pulldown
5 Sets
8-10 Reps